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We talk a lot about the benefits of certain foods – for example, how berries fill in antioxidants or how fish provide omega-3s – but that may not mean much to you It's easier to know which foods can help with all the most irritating daily health problems.
We also thought so, which is why we give you an overview of how you inflate everything, from bloated to psychic fog, menstrual cramps and insomnia, yes, food. Take it from the nutrition experts when it comes to these lady-probbs. Good news? There is something like food for cramps.
What to Eat: A Herbal, High Fiber and Low Fat Diet: Whole Grains, Vegetables, Legumes, Nuts, Seeds, Fruits
Why it Works: According to Dana Hunnes, Ph.D, RD, Senior Nutritionist at RR-UCLA Medi Research shows that prostaglandins, hormone-like chemicals that can cause inflammation and pain and are influenced by estrogen levels, are responsible for menstrual cramps. "A fiber-rich, low-fat diet, mostly of plant origin, reduces estrogen levels ̵
"When the prostaglandins are released into the tissues, the uterus reacts with seizures," adds Susan Lark, MD, women's health specialist and author of [19459004hinzu] Menstrual Injuries . One to two teaspoons of flaxseed per day over cereal or salad. Good for cramps. Studies show that flax seed can also inhibit the release of certain prostaglandins by providing omega-3 fatty acids. (Related: 9 surprising things that make your PMS worse)
What to Eat: Yogurt, beans, chia seeds, oats, papaya, water, mint tea, fennel seeds, apples and pears  Why it works: You are looking for a combination of probiotics to regulate, fiber that makes it easy to pass the bowels, and fluids to rinse. "The probiotic bacteria in yoghurt help regulate digestion, while the fiber in beans, peas, lentils and chia seeds help to get things moving," says dietitian Jessica Cording, RD. "In addition to being rich in calcium, papayas also contain an enzyme called papain that helps with digestion."
Peppermint and fennel both act as antispasmodic agents to relax the intestinal muscles. "This helps to prevent pain caused by the accumulation of gas that gets stuck in the gastrointestinal tract when the muscles are compressed," explains Cindy Yoshida, M.D., a gastroenterologist in Charlottesville, VA. Try a cup of mint tea or eat half a teaspoon of fennel seeds after a meal.
High-fiber foods such as apples and pears also help keep the digestive tract functioning regularly. Products with a high water content (such as pears, melons, tomatoes and grapes) can also help make things move. Going for 20 to 35 grams of fiber per day, which can be achieved by eating five servings of fiber-rich fruits and vegetables. You can increase your intake slowly by only four to five grams per day, or you may have stomach problems, says dr. Yoshida. Be sure to drink at least two more glasses of water each day to help push the fiber through the digestive tract.
What to eat: Pineapple, oranges or bananas
Why it works: This dietary advice is a little more concrete; Grab one of the three foods listed above. Hunnes points to a 2013 study in the Journal of Pineal Research which shows that consuming pineapple, orange or banana significantly increases the melatonin concentration in the body of our body, a hormone used to control our sleep-wake Cycles contributes. "By eating foods known to increase our melatonin levels within two hours of bedtime, we may be able to improve the ability to fall asleep when we have a tendency to sleeplessness," she says. (Associated: The best sleep aids to finally help in curing your insomnia)
Stress and anxiety
What to eat: Asparagus, fish, blueberries, healthy carbohydrates
Why it works : Targeting key nutrients can be an effective strategy for overcoming stress. According to a German study, vitamin C in blueberries helped reduce blood pressure and cortisol levels after a nerve-wracking situation in which they were asked to make some public speaking and hard math problems. "Asparagus is rich in folic acid, which has been identified as a mood-enhancing nutrient," says Hunnes. "We should not overlook the omega-3 fatty acids in fish. Omega-3 fatty acids help prevent cortisol and epinephrine from being carried. "To combine these foods into a Zen meal, Hunnes suggests eating a cup of asparagus (two-thirds of the folic acid that most women need in a day), four ounces of salmon. and a cup of blueberries for a sweet kick (plus how you can catch stress by devastating your body).
Low-fat carbohydrates can also increase the production of serotonin in the brain, which helps to relax them, says Judith Wurtman, Ph.D., co-author of The Serotonin Power Diet . Diane Grabowski-Nepa, R.D., a nutritionist in Camarillo, California, suggests coating wholemeal toast or oatmeal with a teaspoon of honey. Or try a snack with a cup of popcorn or five small Graham crackers.
What to Eat: Coffee, black tea, spinach, fat fish like trout, sardines and herring  Why it works: In the list of ingredients for many medicines you will notice caffeine. Why? Caffeine seems to help the body absorb pain-relieving medications. So take a sip of black tea or coffee while you rest with Advil. In addition, choose a meal with riboflavin-rich spinach. "The B vitamins have been linked to the prevention of migraine, although the exact mechanism is unknown," says Hunnes. "High doses of riboflavin lower the prevalence of migraine headaches. Therefore, eating riboflavin-rich foods can also be helpful. "
Fatty fish that are rich in long-chain omega-3 fatty acids can also lower the body's production of prostaglandins that cause migraines. Go for four to six ounces two or three times a week.
What to Eat: Asparagus, Coffee, Black or Green Tea, Lemon, Cucumber, Avocado, Banana, Papaya  Why It Works: Probiotic Yoghurt keeps your digestive system running, while tea and coffee can help with water retention. Look for potassium-containing foods like avocado and banana to balance the system and use lemon as a natural detoxifier. Cording also suggests some green vegetables to fight flatulence. "In addition to the diuretic food, the asparagus also contains prebiotic fiber, which promotes the healthy absorption of nutrients, breaks down gas and causes feelings of fullness," she says. "Then the silica, the caffeic acid and the vitamin C in the cucumbers help reduce swelling and prevent water retention." (Related: 8 easy ways to eliminate belly button)
Muscle pain and joint pain
Banana, avocado, tart cherries, oranges, berries, ginger, turmeric, nuts, leafy greens, broccoli, sweet potato
Why It Works: Potassium and calcium have been found to be helpful in combating pain and pain in the body, especially sore muscles. Add some foods with anti-inflammatory and antioxidant properties, such as ginger and blueberries, and you have an analgesic eating program. "The potassium and magnesium soothe the muscles," she says. "The anthocyanins or pigments in cherries also help relieve inflammation, which can relieve pain and pain."
Vitamin C, which is abundant in strawberries, blueberries and raspberries, can help slow down the joints. Some research has shown that high vitamin C levels can protect against problems such as osteoarthritis. The antioxidant action of the vitamin can keep free radicals from wreaking havoc. In addition, vitamin C plays an important role in the formation of collagen, a key component of cartilage and bone. Try to get 120 milligrams daily, which can be provided by two oranges. Other C-rich foods: cantaloupe and broccoli.
Moodiness and Irritability
What to Eat: Salmon, avocado, lean protein, yogurt, oats, dark chocolate
Why does it work? Next time you use your PMS Do not shake off her irritability with food that supports stable blood sugar, energy and mood-enhancing neurotransmitters. "Dark chocolate has been shown to raise serotonin levels, which regulates mood," says Cording. Chocolate is also packed with the amino acid L-Tryptophan, which can boost the production of serotonin, a brain chemical that regulates mood. (People who suffer from depression often have low levels of serotonin.) "Fish is also rich in the amino acid tryptophan, which is important for the production of serotonin, and the protein in fish, meat, and eggs promotes stable energy and blood sugar. which in turn helps to keep our mood stable. "